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Blueberry Salad with Grilled Turmeric Chicken

This fun mixture of flavors makes for a colorful salad: beautiful blueberries with fresh green lettuce, pure white cheese and bright-orange grilled chicken. From Cooking for Hemochromatosis by Kristina Lewis, ND.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course Salad
Cuisine: American, Asian
Keyword: colorful, healthy, hemochromatosis-friendly, low-iron
Servings: 4 Servings
Calories: 440kcal
Author: Dr. Kristina Lewis, ND

Ingredients

  • 1 pound (450 g) chicken breasts, cut into 1-inch (2.5-cm) thick strips
  • Salt and black pepper as needed
  • 1 teaspoon ground turmeric
  • ½ teaspoon curry powder
  • 5 tablespoons (75 ml) olive oil, divided
  • 4 cups (120 g) coarsely chopped butterhead lettuce
  • 1 cup (144 g) fresh blueberries
  • ½ cup (60 g) pecan halves
  • 2 ounces (58 g) feta or blue cheese, crumbled

Instructions

  • Season the chicken with the salt and pepper.
  • In a small bowl, make a paste with the turmeric, curry powder, and 1 tablespoon (15 ml) of the oil. Coat the chicken strips in the paste and set them aside.
  • Preheat the grill, electric grill, or stovetop grill pan to medium-high heat (400°F [200°C]). Spray it with cooking spray then add the chicken and cook 5 to 7 minutes per side (or 5 to 7 minutes total with a two-sided electric grill) until the chicken reaches an internal temperature of 165°F (74°C).
  • Fill 4 salad bowls with the lettuce and coat it with the remaining 4 tablespoons (60 ml) oil, then top with the chicken strips, blueberries, pecans, and cheese.

Notes

Why This Recipe Works for Hemochromatosis
  • Maximum 1.6 mg iron per serving.
  • Iron is blocked by the:
    • phytates in pecans;
    • polyphenols in turmeric, curry, blueberries and pecans;
    • calcium in cheese and pecans.
  • Iron is not enhanced because:
    • the vegetables recommended are low in vitamin C and carotenoids;
    • this recipe does not use a vinegar-based salad dressing.